Moderate-intensity Aerobic Activity
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a slight sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawn mower or shoveling snow. (NOTE: We recognize that the shoveling deep/wet snow is hard work, but we generally don’t shovel snow at a steady state (non-stop.) Because most people take frequent breaks and shoveling ½ inch of snow is different from shoveling 3 or 4 inches, we cannot give “Vigorous-intensity” points for shoveling snow.
ACTIVITIES THAT COUNT
Playing with your children in the yard
Playing a musical instrument
Pushing a lawn mower
Riding a lawn mower
View Information About the Benefits of Physical Activity
Vigorous-intensity Aerobic Activity
Vigorous-intensity aerobic activity means you're breathing
hard and fast, and your heart rate has gone up quite a bit. If you're
working at this level, you won't be able to say more than a few words
without pausing for a breath. Here are some examples of activities that
require vigorous effort:
- Jogging or running (non-stop)
- Swimming laps (non-stop)
- Riding a bike fast or on hills
- Playing singles tennis
- Playing basketball
Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.
- Heavy weight-lifting
- All types of sprints (running, biking, etc.)
- Jumping rope
- Hill climbing
- Interval training
- Rapid bursts of hard exercise
Exercise that increase movement around a joint.
- Stretching before/after a workout
1pt for every 30 minutes of moderate-intensity aerobic activity ( view definition )
2pts for every 30 minutes of vigorous-intensity aerobic activity ( view definition )
2pts for every 30 minutes of anaerobic activity ( view definition )
2pts for every 30 minutes of flexibility exercise ( view definition ) Can I combine these activities for overall points?
Yes, you can!! If you want to walk for 45 minutes then stretch for 15 minutes, you have just completed 1 hour of exercise and have earned a total of 3 points.
Another example would be walking to a yoga class. If it takes you 15 minutes to walk to class, then you participate for a full hour and then walk 15 minutes back you have just earned a total of 5 points. (1 point for 30 minutes of moderate walking and 4 points for participating in the 60 minute yoga class.)
Please keep in mind that if you are getting paid for your walking, lifting, carrying; then these don’t count towards points, e.g. your mailman couldn’t earn points by walking he route, but he would earn points if he walked to work.
Please note: In order to count for Healthy Active Points a person should move at least 15 minutes non-stop. Walking between classes or “to and from” your car won’t count unless you make a conscious effort to park far enough away, so that the walk takes at least 15 minutes. So, for the next 5 weeks count on parking “in the back forty” and walking in, this will add points for your team and help take inches off your waistline.
If you have any questions please contact Jennifer Bavarskas at Jennifer.firstname.lastname@example.org or phone her at 541-885-1806.
This weeks challenge is very fluid—in fact it is all about fluids (liquids) in general.
liquids are our first challenge and the best liquid for the body is
WATER. Get 2 points for every 8 ounces of plain water to consume. (That
is plain water, no lemon of other fruit slices or juices added and NO
sweetener added.) If you would like more information about proper
hydration please go to the following link.
we would like everybody to be more aware of their caffeine and liquid
calorie consumption. Part of the challenge this week will be consuming
less caffeine. Here is a general guide to caffeine consumption or click
on the link below for a more detailed guide.
•One mug of instant coffee: 100mg
•One mug of filter coffee: 140mg
•One mug of tea: 75mg (this would be a typical “brown” tea)
•One can of cola: 40mg
•One can of energy drink: 80mg
•One 50g bar of plain (dark) chocolate: around 50mg
•One 50g bar of milk chocolate: around 25mg
would like you to “have a cup of tea” but, not just any tea. Try green
tea, which contains healthy anti-oxidants, if you would like a
caffeinated beverage. Herbal tea is warm and caffeine
FREE. So for every cup (8 ounces) of green, red or herbal tea get 1
point. Sorry, no points for any Oolong, Ceylon or other “brown, white or black” teas.
Also no points for decaffeinated coffee; it is not enough of a
challenge. Instead, try something different; that is the point of the
2 points for every 8 ounces of plain water
1 point for every 8 ounces of green, red or herbal tea.